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Monday August 14 2017

WOD:

Part 1:

In 20 minutes, build to a Heavy Complex of:

Snatch Deadlift + Power Snatch + Hang Power Snatch + Overhead Squat + Overhead Squat

1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 complex)

Part 2:

8 min. AMRAP

P1: Sled Push (Down and Back) (Pacer)

P2: Max Slam Balls

P3: Max Bar Muscle Ups / Chest to Bar Pull-ups / Pull-ups / Ring Rows

P4: Rest (If Necessary)

*Based on class size

FORMAT:

*Third week of Snatch Complex.

*You should begin your first set of the complex at approximately 70% of your 1 rep max Squat Snatch. 

*Regardless, build to something challenging.

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